Kushanda Kwenguva refu Kunogona Kubatsira Zvakawanda
Pasina marwadzo hapana chiwanikwa
Wedzera Kudya Kweprotein uye Kuderedza Mafuta uye Carb Kudya
Kusimudza Weights Kuchakuita Iwe Bulky
Spot Fat Kupisa: Kuderedza Belly Fat Chete?
Cardio haisi iyo chete nzira yekurasikirwa nemafuta
Iwe unofanirwa Kudzidzisa Mazuva ese Kuti Uzadzise Zvinangwa Zvako Zvekusimba
Mafungiro asiriwo akajairika mukusimba kazhinji anopedzisira ave kuita zvakanyanya kukuvadza pane kunaka. Kunyangwe iko kutenda kuti maekisesaizi akareba anogara ari nani kana kuti kusimudza masimbi kunokuita kuti uwedzere, mafungiro asina kunaka aya anogona kukonzera kukuvara uye kukanganisa kufambira mberi kune zvinangwa zvekusimba. Zvakakosha kutarisana nekusimba nemaonero akazara uye ane ruzivo, uchifunga nezvezvinodiwa uye zvausingakwanisi.
Kushanda Kwenguva refu Kunogona Kubatsira Zvakawanda
Pasina marwadzo hapana chiwanikwa
Chidzidzo chakanangana nevatambi vevadzidzi chakawana kuti avo vakakurumidza kuwedzera mitoro yavo yekudzidzira vainyanya kukuvadzwa kwezvinyoro zvinyoro zvichienzaniswa neavo vakavaka zvishoma nezvishoma kune zvinangwa zvavo uye vakakwanisa kudzivirira kukuvara. Nzira yakanakisisa ndeyokushanda zvishoma nezvishoma kune zvinangwa zvako pane kuedza kuita zvakawandisa panguva imwe chete.
Wedzera Kudya Kweprotein uye Kuderedza Mafuta uye Carb Kudya
Vazhinji vanodya nyama vanowana mapuroteni ezuva nezuva akakwana vasingade kuvimba nekuzunungusa kana kuwedzera. Kazhinji, kuva ne2-3 ounces yeprotein yakaonda pakudya inokwana kupisa muviri.
Mamwe maitiro ehutano akakurudzira vanhu kuti vadzivise carbs nemafuta zvachose, vachiti zvinozotungamira mukurasikirwa. Zvisinei, makabhohaidhiretsi anopa simba uye ndiwo manyuko anokosha ehuni. Haasi ese macarbs anogadzirwa akaenzana, saka zvakakosha kuti uise pamberi yakaoma carbs semichero, bhinzi, uye brown mupunga.
Zvakakoshawo kuisa mafuta ane hutano mukudya kwako, senge polyunsaturated uye monounsaturated mafuta, ayo akakosha pakushanda kwehuropi. Panzvimbo pekutevera kudya kwakaderera-mafuta, edza kubatanidza mafuta ane hutano kubva kune zvakaita seavocado, maorivhi uye kokonati mafuta, chia mhodzi, uye zvimwe zvekudya zvakakwirira muOmega-3 fatty acids.
Kusimudza Weights Kuchakuita Iwe Bulky
Imwe pfungwa isiriyo yakajairika nezve kudzidziswa kwesimba ndeyekuti inongoita kuti iwe uve wakakura uye muscular. Kunyange chiri chokwadi kuti kusimudza masimbi kunogona kukubatsira kuvaka tsandanyama, haisi vimbiso. Muchokwadi, kune vakadzi kunyanya, zvinhu zvehomoni zvinowanzodzivirira kukura kwemhasuru dzakakura. Panzvimbo yekudzivisa kusimudza uremu, zvakakosha kuti uzviise muhutano hwako hwemaitiro kune zvakasiyana-siyana zvinobatsira zvinosanganisira kuvandudzwa kwehutano hwemwoyo, majoini akasimba uye ligaments, kukurumidza kushandiswa kwemasabolism, kumira zviri nani, uye kuwedzera simba uye simba. Usatya kusimudza masimbi - hazviite kuti iwe uwedzere kunze kwekunge icho chiri chinangwa chako chakanangana nekudzidziswa uye chirongwa chekudya.
Spot Fat Kupisa: Kuderedza Belly Fat Chete?
Hazvibviri kutarisa kurasikirwa kwemafuta munzvimbo dzakananga dzemuviri kuburikidza nemitambo inongotarisa panzvimbo iyoyo. Semuenzaniso, kuita crunches hakuzopise mafuta akapoteredza abs yako. Zvakakoshawo kuziva kuti dumbu retoned richaonekwa chete kana muviri wako wose mafuta ari pasi. Kunyange zviitwa zvekuzviparadzanisa nevamwe zvakadai semacrunches uye mapuranga zvingave zvine mabhenefiti ekusimba kwetsandanyama uye kugadzikana, hazvigadziri zvakakwana zvekuvhiringidza kwemetabolism kuti zvibatsire zvakanyanya mukurasikirwa kwemafuta mune imwe nzvimbo. Kuti ubudirire kuderedza mafuta mune chero chikamu chemuviri wako, zvakakosha kuisa pfungwa pakurasikirwa kwehuremu kuburikidza nekubatanidzwa kwekurovedza muviri uye kudya kwakanaka.
Cardio haisi iyo chete nzira yekurasikirwa nemafuta
Kunyange zvazvo chiri chokwadi kuti cardio inogona kuva chinhu chinobatsira pakupisa mafuta, haisi iyo chete kana inonyanya kukosha mukubudirira kurasikirwa kwemafuta. Muchokwadi, tsvagiridzo yakaratidza kuti kudya uye kuramba kudzidziswa kunonyanya kushanda pakurasikirwa uremu nekuvandudza kuumbwa kwemuviri. Zvirongwa zvedu zvekudzidzisa pachedu kuWest London gym zvakabatsira nhengo zhinji kuwana mibairo mikuru pasina kuvimba nechinyakare maekisesaizi eCardio. Pane kudaro, tinotarisa pane imwe nzira yakadzikama iyo inosanganisira kudya kwakakodzera, kudzidzira kudzivisa, uye basa rezuva nezuva, pamwe chete nekufamba uye kugadzikana kwekudzidzira cardio kana zvakakodzera. Rangarira, munhu wese akasiyana uye izvo zvinoshanda kune mumwe munhu zvinogona kusashanda kune mumwe. Naizvozvo, zvakakosha kuti uwane yakasarudzika nzira inoshanda kwauri.
Iwe unofanirwa Kudzidzisa Mazuva ese Kuti Uzadzise Zvinangwa Zvako Zvekusimba
Kudzidzira mujimu mazuva ese kungave kusiri kudikanwa kuti uwane zvinangwa zvemuviri wako. Kunyange vatambi vepamusoro, avo vanozivikanwa nehurongwa hwavo hwekudzidzira zvakanyanya, vanotora mazuva kuti vabvumire tsandanyama dzavo kupora. Kana tichiita maekisesaizi, tinopwanya mhasuru, uye miviri yedu inoda nguva yekugadzirisa nekuvakazve iyi matishu kuti ive yakasimba. Panzvimbo pekuvimba chete nejimu, edza kubatanidza mamwe maitiro ekuita zvemitambo mumuitiro wako wezuva nezuva, sekufamba, kukwira masitepisi, kutamba mitambo, kana kutamba nevana vako mupaki. Zviitwa izvi zvinogona kupa "asingaoneki" nzira yekudzidziswa inogona kuve nemhedzisiro yakanaka pakusimba kwako pasina kuremedza muviri wako.
# Chirongwa chemazuva manomwe chekudzidzisa chausingakwanise kupotsa!
Nguva yekutumira: Jan-10-2023